Who doesn’t want a ripped and lean body? There are several health benefits to a lean physique, apart from looking good. Although training is absolutely necessary for a ripped and slim body, a ripped physique is more than just about training hard. It is also about maintaining the right diet.
What is a ripped body?
A ripped body is a body that has the bare minimum of fats, allowing a glimpse of the toned muscles underneath. Some experts advocate a 10% fat in the body for achieving a ripped look. However, lowering the body fat levels too much, say to as low as 6%, can destroy the organs.
Is working out enough to get the ripped body?
Even though working out is crucial to getting a ripped body, it will not get you the desired results. You will also need supplements to get that toned look. Supplements are necessary for a ripped body, along with a good diet plan.
What do supplements do?
When you work out, you lose fat and muscles. Supplements along with a good diet help build and retain muscles and get the body that you want.
Here is a guide to get a lean and ripped body:
1. Diet: Diet is a significant factor for a healthy, lean, and ripped body. Numerous diet programs claim to guarantee weight loss. However, most of them are not sustainable, even if they initially result in weight loss.
The macros in your diet should be optimal. Macros are the macronutrients in the form of carbohydrates, proteins, and fats that your body needs.
- Complex carbohydrates like brown rice, oats, and starchy vegetables like yam and sweet potatoes digest slowly and satiate for a long.
- Proteins: Animal proteins like dairy, egg, chicken, beef are very effective in muscle building.
- Fats: Clean fats like monosaturated fats from olive oil, saturated fats like butter, ghee, and coconut oil are recommended to build muscle.
- Your diet should ideally comprise breakfast, a small snack, lunch, a small snack, and dinner. Frequent regular meals will ensure that blood glucose remains steady. However, avoid overeating and keep your snacks simple. You can snack on nuts and unsweetened yogurt or a cup of fresh fruit, cottage cheese, or a protein shake.
2. Supplements: Many supplements are flooding the market, claiming to give you a ripped body. We have put together four supplements to provide you with a ripped body when combined with a good diet and workout.
- BCAAs: Amino acids, as you know, are the building blocks of protein. BCAAs make up thirty-five percent of your muscle protein. BCCAs can’t be made by the body and have to come from food or supplements. The important BCAAs are leucine, isoleucine, and valine.
Benefits of BCAAs:
BCAAs help you to build toned muscles while burning fat. It is possible by how the body uses the protein you consume. Here are the benefits of BCAAs:
- Build muscles: The branched structure of BCAAs helps them bypass the liver and go directly to the muscles. They fuel the muscles with energy, enhance performance during workouts and burn more calories.
- Prevent muscle loss: While exercising, you burn fat, but sometimes you burn muscle as well. BCAAs are proteinogenic, which means that they build up protein instead of breaking them down. BCAAs build muscle while you exercise.
- Inhibit tryptophan: Tryptophan makes you feel calm and ready for rest. As BCAAs inhibit the effects of tryptophan, you can train harder and longer.
- Muscle recovery: Muscle building mainly occurs during the first 24 hours of exercise. Supplementing with BCAAs during this period ensures quick muscle recovery.
If you want that ripped, lean body, don’t skip the BCAA supplement.
- Whey Protein: Whey protein is one of the most well-researched proteins for muscle building. It is rich in amino acids, vitamins, and minerals. As it is high in protein and low in carbohydrates, it builds muscle mass. Many athletes and bodybuilders widely use it as it strengthens muscles.
- Fat burners: Fat burners work by increasing body metabolism and burning fat. Fat burners work best as a pre-workout supplement. They open up the adipose fat tissue to release fat to be used up as energy.
- Glutamine: Our bodies produce an amino acid called Glutamine. It strengthens the intestines, boosts muscle gain and recovery, and improves immunity. During intense training, the glutamine stores in our body get depleted. Depleted Glutamine can cause muscle breakdown or catabolism. Supplementing with Glutamine can aid in developing ripped muscle.
- Sleep: A sound sleep of 7 to 8 hours is essential for fat reduction and muscle building, and recovery.
- Hydration: Drink at least 8 to 10 glasses of water per day to stay hydrated. Muscles are 75 percent water. Staying hydrated prevents fluid retention, improves performance during training, builds muscles, and provides energy.
Takeaways: To get shredded, train hard, follow a diet with optimum macronutrients and take the right supplements. There is no magic pill to get the ripped and lean body. But discipline and prioritising can help you get that dream physique!